exercise for women over 60:
exercise for women over 60:Aerobic is a sport activity that can increase an individual’s heartbeat through the activity of the body’s muscles.The aerobics will strengthen the respiratory system and the heart. This exercise, depending on each person, can be done for a longer time and with heavier exercises so that the person gets to the optimum level faster.
Should know now, how much time should this sport be done once? How much or how long?
Most experts believe that 3 to 5 times a week for 20 to 60 minutes is enough to increase the heart rate by about 90 to 90 percent, depending on the person’s age.According to experts and practitioners, aerobics is an effective way of preventing depression, because the endorphin hormone is produced in the body, resulting in vitality, concentration, and creativity.
The aerobics is an aerobic activity (the intensity of the training is high and the duration of the training is low).
Medically, this exercise teaches the cardiovascular system, respiratory system, and, with high speed and efficiency, captures oxygen and contributes to different parts of the body.
breathing uniformly from the mouth and nose together, exchanging oxygen and carbon dioxide, controlling Blood glucose, control blood pressure and reduce body weight.
Any age is appropriate for starting a bodybuilding and aerobic, provided that it is done correctly.This sport is useful for children of all ages from young children to adults and even exceptional Children, and because of its rhythmic state it helps in learning movements.
On the other hand, sports are light and cost-effective, and it’s easy for Female to do it forever.The best age for bodybuilding training is from the age of 15, because pre-pubertal children should not be subjected to heavy and heavy lifting.Instead, you can do light weight exercises with repetitive exercises 10 or 15 times with coaches or parents, the best aerobic sport for them.
But for women over 40, it is the best practice sport with barbell, for those ages who decide to start exercising with barbell, it is advisable to begin this sport with the advice of a physician and bone density tests and a heartbeat.On the other hand, the elderly should be careful about their soft tissues and, with age, use lighter barbells.
Persons with fitness and fitness training can use heavy barbell to practice until the late 50’s and early 60’s, while increasing only a small amount of their strength by age.
B: Women’s Aerobics
Women think that if they work out with the device, their body will be muscular, in this opinion it should be noted that the level of muscle and attractiveness in this field varies between women and men and people.Because the female body shows a different reaction to the exercises because of hormonal differences with men.
Since Testosterone plays a decisive role in enhancing and improving muscle mass, and in women, the amount of this hormone is low, as a result of weight training exercises, they cannot muscle, but women can make tighter their muscles with special exercises and barbell training.
Before reaching the age of aging and the effects of getting old, the best exercise for ladies is the practice of bodybuilding (work with the device).
Because, according to the above, strength training is the best way to prevent osteoporosis and. . . . etc.It is also recommended that exercise be accompanied by a proper nutrition program.
C: Avoid the diet:
When you lose weight with your diet, the muscles are firstly depleted. The body needs to consume more energy to maintain muscle, and when calories and, consequently, it’s less energy, it does not spend on muscle holding, and as a result these valuable tissues are also used to metabolize the body.
When the diet ends, your weight will be added again, but since the muscles that burn calories are reduced, the weight you add is all fat. By doing this, you’ll turn your muscles into fat.Aerobic exercise occurs when oxygen is present. Therefore, any activity in which oxygen is used to generate energy in the muscles is called aerobic or aerobic activity.
During aerobic activity, the rate of beat increases and the heart and lungs get more oxygenated.As a result, blood and oxygen reach the muscles and other vital organs more than before. The metabolism increases and the safety system is strengthened.
D: How to start aerobic exercise and finish it?
Aerobic exercise for women over 60 is a three-step exercise. It starts to heat the body for 5 to 10 minutes at a rate of 50 to 60 percent of the maximum heart rate.
The aerobic exercise is then performed for at least 20 minutes at a rate of 75% to 80% of the maximum heart rate, and the final stage is to cool and calm the body for 5 to 10 minutes at a heart rate of about 50% to 60% of the maximum rate.
2: Types of Aerobic Exercise:
A: Aerobic exercises are divided into two groups:
Exercise with intensity and mild to moderate effects such as walking, swimming, climbing stairs, steppe classes, boating (with a boat) and skiing. Anyone can do any of these activities according to their health status.
The brisk walk consumes the same amount of calories that run slowly (provided the distance is the same) burns. It also has a lower risk of damage to bones and muscles.High intensity effect exercises, such as running, tennis, exercises with rhythmic movements, squash.These types of exercises should be performed on every other day.
Those who are overweight, the elderly, have a disability, or damage to their bodies, and have other medical problems, they should perform at a lesser frequency and, before exercising, consult to their doctor.
3: Which aerobic exercise is more suitable?
Sports coaches say: There is no aerobic exercise that does not benefit you at all.The best way to use aerobic exercise is to try aerobics as much as possible and not just stick to one type of aerobic activity.
You can do aerobic exercises in any 15-minute period. In addition, you can do aerobic activities today and tomorrow what you can be sure of is that all your muscle groups will be exercised in this way.
If you have a body on a form, you should practice for 4 to 5 days a week. The training period can be from 30 to 60 minutes.
This time does not include warming before exercising and cooling the body after workout.Do all your aerobic exercises with a constant rhythm. Do not try to put too much pressure. This can cause unwanted damage.Always listen to your body,Do not exercise so much that it gets so burned out,because this is more harm than good.There is a misconception that you need to register in a well-equipped gym to perform an aerobic exercise.
If you take a look at aerobic exercises in different aerobic groups, you will find out why this is wrong. Walking, running and biking. What needs to go to a gym?The fact is that you can easily do this at your own home.Instead of running outside, you can sit in the house. Instead of biking outside, you can do this on a steady bike at home.
4: The benefits of aerobic exercise for women over 60
In general, the many benefits of exercising this sport include the following:
An aerobic is useful for all ages, because the aerobic begins with mild exercises and becomes more intense.Aerobic exercises are designed to improve the fit and size of the hands.such as the chest and hips.Professionals who want to strengthen the muscles of the respiratory system combine aerobic exercises at different levels.This makes it easy to enter and exit the air into the lungs.
D- Aerobic exercises help the larger and stronger the heart muscle.This results in an increase in blood pumping. This practice reduces heart beats rate during rest.
These exercises help the movement of the individual’s muscles and help muscle build-up throughout the body.Increasing blood circulation during aerobic exercises helps to normalize blood pressure.It also helps increase the number of red blood cells and oxygen transfer to the hands, feet and other organs of the body.
G- Aerobic exercises help to improve mental health by increasing self-confidence through effective weight loss and stimulation of the body.This reduces depression and anxiety and, in addition, enhances happiness.